- Welcome to Inpact at Home where we practice interrupting prolonged sitting with activity.

I'm Scott Przystas and I'm here to get you moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family.

So you can stay active and healthy at home.

So go ahead, get up, and let's start moving.

For this movement activity, we're going to be doing a workout with a five gallon bucket.

You can do it empty or put something in it to make it more challenging.

We're going to get warmed up doing some jumping jacks.

Ready.

Here we go.

Get some blood flow to all of our muscles.

You can cross them.

Or you can do a side step.

Good.

Five, four, three, two, one.

Awesome, awesome.

We're gonna do some knee hugs.

So pulling our knees up to our chest.

Ready, set.

Here we go.

Try and pull a little bit more, a little bit closer to your body.

Three, two, one.

All right, go ahead and get your bucket in front of you.

We're going to start with just a basic lunge.

Basic lunge lunging forward.

We're gonna go 30 seconds each exercise.

We're gonna alternate feet.

Ready, set.

Here we go.

You can change the position of the bucket going down or going up.

Or keeping it right in front of you.

Five, four, three, two, one.

Good.

Our next one, we're going to grab onto the handle.

This is a swing similar to like a kettlebell swing.

So you're going to put the bucket between your feet, and you're going to swing it up so the bucket comes right up to about chin level, and then back down.

You're going to push with your hips forward.

Ready?

Here we go.

Swing it up.

You can make this more difficult by using just one hand.

Two, one.

Very good.

All right.

Next we have is just a shoulder press.

We're gonna get into a squat position.

We're going to press the bucket up over our head.

All right.

And then lower it right back down to our shoulders.

We ready?

Here we go.

Squatting down, pressing up.

Good squat.

Get your bottom down.

You can play with your foot position too.

You can go wide or narrow.

Five, four, three, two, one.

Very good.

Next we have is a bent over row.

So again, feet are gonna be nice and wide.

We're going to start with our back nice and straight.

We're just going to pull the bucket up to our chest.

Our legs are bent.

Ready, set.

Here we go.

Down, and back up.

Working your back, your shoulders, your arms with this one.

Get a little bit lower, make it more difficult.

If you stand up and bend at your waist, it's a little bit easier.

Good.

Awesome.

Five, four, three, two, one.

Awesome, awesome.

All right.

Next is going to be a chopper raise, okay?

We're going to bring it down to one foot, cross our body, and push it up across the opposite side.

Okay, we'll switch at 15 seconds.

You can go to the other side.

Ready?

Here we go.

Get down to touch your toe with the bucket.

So there's a little bit of a twist and a pivot.

Good.

Five, four, three, two, one.

Good, switch to the other side.

Touch your toe, pivot, and twist up.

Raise that bucket up over your head.

Excellent.

Very good.

Five, four, three, two, one.

Next we have a deadlift with the bucket with one leg.

Okay, so we're going to keep our feet nice and shoulder width apart.

We're going to reach down while one leg comes off the ground and goes backwards.

You ready?

Here we go.

We'll switch legs at 15 seconds.

Gently touch the bucket to the ground.

Four, three, two, one.

Good, let's go ahead and switch legs.

And here we go, right into it.

Excellent.

Very good.

Five, four, three, two, one.

Good, shake out your legs a little bit there.

Awesome, awesome.

We're going to finish with a good stretch.

Putting the bucket on the ground.

We're going to put your pelvis in the middle of the bucket there.

We're going to go right arm and then left leg up and hold.

So back extension.

Here we go.

Alternate, pause at the top.

Keep your arms straight, your legs straight.

Five, four, three, two, one.

Excellent job.

I hope you enjoyed today's movement break.

Inpact at Home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement visit inpactathome.umich.edu.

Now don't forget to fill out your log.

We'll see you again during our next workout.

- [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.